Workout of the day

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26
Dec

HomeGrown CrossFit - CrossFit

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A: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

Note: Record Sets 7-9 @ 71%

B: Metcon (Time)

30-20-10:

Cal Row Bike Ski

DB Alt Box Step-Ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16)

Directly Into...

10-20-30:

Alt DB Snatches

Wallballs (R+20/14, Rx 16/12)

C: Metcon (3 Rounds for time)

Accumulate Totals
3:00 D-Ball/sandbag Hold

2:00 Hollow Hold

1:00 Ring Dip Support

25
Dec

HomeGrown CrossFit - CrossFit

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A: Power Clean (Oly Cycling)

On the 2:30 x 6 Sets:

3-Position Power Clean*

Split Jerk (Drop Barbell)

Power Clean

Split Jerk

Start at 50% of 1RM and build to a heavy for the day.

*1st Pause (2 Sec): Just Below Knee Level

2nd Pause (2 Sec): Jumping Position (Pockets)

3rd Pause (2 Sec): Catch Position

Note: Record heaviest set

B: Metcon (3 Rounds for reps)

AMRAP 5:

500m Run

1 Round of Chest to Bar Cindy**

AMRAP Clean and Jerks (R+135/95, Rx 115/75)

Rest 3 Min

AMRAP 5:

400m Run

2 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (155/(R+155/105, Rx125/85)

Rest 3 min

AMRAP 5:

250m Run

3 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (R+185/135, Rx155/115)

**CINDY 5 pull up 10 push ups 15 air squats

Note: Record Each RD AMRAP of C&J

22
Dec

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave (20min Cap))

% are off your 5RM Max or about 87% of 1RM

Back Squat Waves (Week #2)

WAVE #1

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 2 Min

WAVE #2

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 2 Min

WAVE #3

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

Record Set 9, 2reps at 96%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10MIN
6 Power Snatches (R+95/65, Rx 75/55)

9 Overhead Squats

12 Box Jumps (R+24/20, Rx20/16)

20
Dec

HomeGrown CrossFit - CrossFit

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A. : Metcon (4 Rounds for reps)

4 Rounds for Max Reps

1 min: Max Double unders / singles

Rest: 30 sec

1 min : Max Box Jump Overs (R+ 24/20, Rx 20/16)

Rest: 30 sec

1 min:  Max Alt. DB Snatches (R+ 50/35, Rx 45/25)

Rest: 30 sec

1 min : Max Ring Rows

Rest: 30 sec

1 min : Max Sandbag over bar (R+150/100, Rx 75/50)

Rest: 30 sec

19
Dec

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Glute Bridges

:15 Sec Single Legged Glute Bridge Hold (each leg)

:30 Sec DB Front Rack Hold

:60 Sec Plank Hold

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Sec Down

3 Sec Bottom Pause

3 Sec Stand

sets 1-3 60%

sets 4-6 64%

sets 7-9 68%

Record heaviest weight

C: Metcon (Time)

Teams of 2
AMRAP 20:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps

*(R+24/20, Rx20/16)

*Always Run together but split the burpee box jumps as needed.

*example Partner A & Partner B run 100m then just Partner A does one BBJ, then Partner A & Partner B run 100m then Partner B does one BBJ and Partner A does one BBJ ...etc

18
Dec

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50 Double Unders

Minute 2: 2 Hang power snatch + 1 power snatch

B: Metcon (Time)

Teams of 2
3 Rounds For Time (35 Minute Cap):

75/60 Cal Row Bike Ski

60 Toes to Bar

45 Power Cleans

30 Power Snatches

Round 1:(R+95/65, Rx 75/55)

Round 2: (R+115/75, Rx 95/65)

Round 3: (R+125/85, Rx115/75)

It's not going to be easy, it's going to be worth it.

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